When it comes to comfort food, few cuisines can match the rich flavors and warm hospitality of the South. Hearty dishes like gumbo, jambalaya, and fried chicken are staples of Southern cuisine, but they don’t have to be unhealthy or heavy. In fact, many traditional Southern recipes can be easily modified to create delicious, nutritious meals that won’t weigh you down.
In this article, we’re excited to share 20 flavorful healthy Southern recipes that are sure to become new favorites in your household. From seafood dishes like Blackened Cajun Salmon with Quinoa and Grilled Cajun Catfish with Mango Salsa, to classic comfort foods like Slow Cooker Creole Chicken Stew and Smothered Chicken with Mushroom Gravy, we’ve got you covered.
So why wait? Dive into the world of Southern cooking with us and discover the perfect blend of flavor and nutrition. Your taste buds – and your health goals – will thank you!
Blackened Cajun Salmon with Quinoa
Elevate your seafood game with this bold and flavorful dish that combines the richness of blackened salmon with the nutty goodness of quinoa. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup quinoa
– 2 cups water
– 1 tsp Cajun seasoning
– 1 tsp blackening seasoning
– 1/4 tsp paprika
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F.
2. Cook quinoa according to package instructions using 2 cups of water.
3. In a small bowl, mix together Cajun seasoning, blackening seasoning, and paprika.
4. Season salmon fillets with salt and pepper on both sides.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Add salmon and cook for 2-3 minutes per side, or until cooked through.
6. Sprinkle Cajun seasoning mixture evenly over the salmon.
7. Serve blackened salmon on top of quinoa and garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Collard Greens with Turkey Bacon
This recipe brings together the rich flavors of collard greens and crispy turkey bacon to create a deliciously savory side dish perfect for any meal. With just a few simple ingredients, you can enjoy this tasty treat in no time!
Ingredients:
– 1 bunch collard greens, chopped
– 6 slices turkey bacon, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large skillet, cook the diced turkey bacon over medium heat until crispy.
2. Remove the cooked bacon from the skillet with a slotted spoon and set aside.
3. Add the chopped collard greens, minced garlic, and olive oil to the same skillet. Cook for 5-7 minutes or until the greens are tender.
4. Stir in the cooked turkey bacon and season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: Approximately 15-20 minutes
Slow Cooker Creole Chicken Stew
A hearty and flavorful one-pot meal that’s perfect for a chilly evening, this Slow Cooker Creole Chicken Stew combines tender chicken with aromatic spices and vegetables in a rich tomato-based broth.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 can (14.5 oz) diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 tsp Creole seasoning
– 1 tsp paprika
– Salt and pepper to taste
– 1/4 cup chicken broth
Instructions:
1. In the slow cooker, combine chicken, diced tomatoes, onion, garlic, red bell pepper, Creole seasoning, paprika, salt, and pepper.
2. Pour in chicken broth and stir to combine.
3. Cook on Low for 6-8 hours or High for 3-4 hours.
4. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 6-8 hours (Low) or 3-4 hours (High)
Baked Okra with Garlic and Lemon
This recipe brings out the natural sweetness of okra by pairing it with the pungency of garlic and the brightness of lemon. The result is a flavorful and nutritious side dish that complements a variety of main courses.
Ingredients:
– 1 pound fresh or frozen okra, cut into 1-inch pieces
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese (for an extra burst of flavor)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss okra with olive oil, garlic, salt, and pepper until evenly coated.
3. Spread the okra mixture on a baking sheet lined with parchment paper in a single layer.
4. Drizzle lemon juice over the okra and sprinkle with Parmesan cheese (if using).
5. Bake for 20-25 minutes or until okra is tender and slightly caramelized, flipping halfway through.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Healthy Shrimp and Grits with Whole Grain
This recipe combines the classic Southern comfort food with a nutritious twist by using whole grain grits and succulent shrimp. This dish is perfect for a quick weeknight dinner that’s both delicious and healthy.
Ingredients:
– 1 cup whole grain grits
– 4 cups water or low-sodium chicken broth
– 2 tablespoons olive oil
– 1/2 pound large shrimp, peeled and deveined
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Chopped fresh parsley or chives for garnish (optional)
Instructions:
1. Bring the water or broth to a boil. Gradually whisk in the grits and reduce heat to low. Simmer for 20-25 minutes, stirring occasionally.
2. Heat the olive oil in a large skillet over medium-high heat. Add the shrimp and cook until pink and just cooked through, about 2-3 minutes per side.
3. Add the chopped onion and minced garlic to the skillet and cook until softened, about 1 minute.
4. Stir in the smoked paprika and season with salt and pepper to taste.
5. Serve the shrimp mixture over the cooked whole grain grits.
Cooking Time: 25-30 minutes
Southern-Style Stuffed Bell Peppers
Experience the warmth of Southern hospitality with this flavorful and colorful dish. Tender bell peppers filled with a savory mixture of ground beef, rice, and spices will become your new family favorite.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground beef
– 1 cup cooked white rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper, to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add chopped onion, minced garlic, paprika, salt, and pepper to the skillet. Cook until the onion is translucent.
5. Stir in cooked rice and mix well.
6. Stuff each bell pepper with the meat mixture, filling to the top.
7. Cover the baking dish with aluminum foil and bake for 30 minutes.
8. Remove foil and top with shredded cheese (if using). Return to oven and bake for an additional 10-15 minutes or until the peppers are tender.
Cooking Time: 40-45 minutes
Turkey and Sweet Potato Jambalaya
This Turkey and Sweet Potato Jambalaya combines the flavors of the South with a twist: adding turkey and sweet potatoes to the classic dish. The result is a hearty, one-pot meal that’s perfect for a weeknight dinner.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs, cut into bite-sized pieces
– 2 large sweet potatoes, peeled and diced
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 1 cup uncooked white rice
– 1 can diced tomatoes (14.5 oz)
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp cayenne pepper
– Salt and pepper to taste
– 1/4 cup chopped fresh scallions, for garnish
Instructions:
1. Cook the turkey in a large skillet over medium-high heat until browned, about 5 minutes.
2. Add the sweet potatoes, onion, garlic, cumin, smoked paprika, and cayenne pepper. Cook for an additional 5 minutes, stirring occasionally.
3. Stir in the diced tomatoes and cooked rice. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Season with salt and pepper to taste. Garnish with chopped scallions.
Cooking Time: 30-35 minutes
Lightened-Up Cornbread with Honey Drizzle
This recipe yields a moist and flavorful cornbread with a sweet and tangy honey drizzle, perfect for a healthier twist on a classic comfort food. With only 1/4 cup of sugar and a hint of maple syrup, this cornbread is a great option for those looking to reduce their refined sugar intake.
Ingredients:
– 1 cup cornmeal
– 1/2 cup whole wheat flour
– 1/2 cup rolled oats
– 1/4 cup granulated sugar
– 1/4 cup pure maple syrup
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup low-fat buttermilk
– 1 large egg
– Honey, for drizzling (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, whisk together cornmeal, flour, oats, sugar, baking powder, and salt.
3. In a separate bowl, whisk together buttermilk and egg.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour batter into a greased 9×7-inch baking dish.
6. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
7. Drizzle with honey, if desired.
Cooking Time: 20-25 minutes
Grilled Cajun Catfish with Mango Salsa
A spicy twist on a classic catfish recipe, this dish combines the bold flavors of Cajun seasonings with the sweetness of mango salsa.
Ingredients:
– 4 catfish fillets (6 oz each)
– 2 tbsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper to taste
– 1 ripe mango, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp lime juice
– 1 tbsp olive oil
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, salt, and pepper.
3. Brush both sides of the catfish fillets with the mixture.
4. Grill the catfish for 4-5 minutes per side, or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño, lime juice, and olive oil in a bowl.
6. Serve grilled catfish with Mango Salsa spooned over the top.
Cooking Time: 10-12 minutes
Quinoa and Black-Eyed Pea Salad
This refreshing salad combines protein-rich black-eyed peas with nutty quinoa, tangy feta cheese, and a hint of Mediterranean flair. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black-eyed peas
– 1/2 cup diced red bell pepper
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine cooked quinoa and black-eyed peas.
2. Add diced red bell pepper and crumbled feta cheese.
3. Drizzle with olive oil and lemon juice; toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh parsley, if desired.
Cooking Time: 10 minutes (quinoa and black-eyed peas cooked separately)
Smothered Chicken with Mushroom Gravy
A classic comfort food dish that’s sure to become a family favorite! Tender chicken breasts smothered in a rich and savory mushroom gravy, served hot over fluffy rice or mashed potatoes.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 large onion, sliced
– 8 oz mushrooms (button or cremini), sliced
– 2 cloves garlic, minced
– 1 cup all-purpose flour
– 1 cup chicken broth
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high. Add chicken breasts; cook 3-4 minutes per side, or until browned. Transfer to a baking dish.
3. In the same skillet, add onion and mushrooms; cook until softened, about 5 minutes. Add garlic; cook for an additional minute.
4. Sprinkle flour over mushroom mixture; cook for 1 minute. Gradually whisk in chicken broth and heavy cream; bring to a simmer.
5. Pour mushroom gravy over chicken breasts; cover with aluminum foil. Bake for 25-30 minutes, or until chicken is cooked through.
Cooking Time: 40-45 minutes
Spicy Vegan Red Beans and Rice
This recipe is a flavorful and spicy twist on traditional red beans and rice, made entirely plant-based. With the perfect balance of heat and flavor, this dish is sure to become a favorite.
Ingredients:
– 1 cup dried red kidney beans, soaked overnight and drained
– 2 cups vegetable broth
– 1 tablespoon olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– 1/2 teaspoon cayenne pepper (or more to taste)
– 1 cup cooked white rice
– Salt and pepper, to taste
– Fresh scallions, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the soaked red beans, vegetable broth, cumin, smoked paprika, and cayenne pepper. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the beans are tender.
3. Cook white rice according to package instructions.
4. Serve the spicy red beans over the cooked rice. Garnish with chopped scallions, if desired.
Cooking Time: 1 hour 15 minutes (includes soaking time)
Oven-Fried Green Tomatoes with Yogurt Dip
A Southern classic gets a crispy twist! This recipe combines the flavors of green tomatoes and creamy yogurt for a delicious appetizer or snack.
Ingredients:
– 4-6 green tomatoes, sliced into 1/4-inch thick rounds
– 1 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup plain Greek yogurt
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs, olive oil, garlic powder, salt, and pepper.
3. Dip each tomato slice into the breadcrumb mixture, coating both sides evenly.
4. Place coated tomatoes on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until crispy and golden brown.
6. Meanwhile, mix together yogurt, lemon juice, and parsley in a bowl.
7. Serve warm oven-fried green tomatoes with chilled yogurt dip.
Cooking Time: 20-25 minutes
Healthy Brunswick Stew with Chicken
This recipe puts a nutritious spin on the classic Southern dish, swapping heavy meats for lean chicken and adding plenty of vegetables for a flavorful and filling meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed vegetables (such as carrots, potatoes, green beans, and corn)
– 1 large onion, diced
– 3 cloves garlic, minced
– 1 cup low-sodium chicken broth
– 1/4 cup tomato paste
– 1 tsp paprika
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chicken, onion, and garlic in a little bit of oil until the chicken is cooked through.
2. Add the mixed vegetables, chicken broth, tomato paste, and paprika. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
3. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Zucchini and Squash Hush Puppies
Transform your summer squash into crispy, flavorful hush puppies that are perfect for snacking or as a side dish.
Ingredients:
– 2 medium zucchinis, grated
– 1 medium yellow squash, grated
– 1 cup all-purpose flour
– 1/2 cup cornmeal
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
– 1/4 teaspoon cayenne pepper (optional)
– 1/2 cup buttermilk
– Vegetable oil for frying
Instructions:
1. In a large bowl, combine grated zucchini and squash.
2. Add flour, cornmeal, salt, baking soda, and cayenne pepper (if using). Mix until just combined.
3. Stir in buttermilk until the mixture forms a thick batter.
4. Heat about 1/2-inch of vegetable oil in a deep frying pan over medium-high heat.
5. Using a spoon, drop small amounts of the batter into the hot oil, about the size of a golf ball.
6. Fry hush puppies for 3-4 minutes or until golden brown and crispy. Drain on paper towels.
Cooking Time: 10-12 minutes
Low-Country Boil with Shrimp and Sausage
A classic Southern dish that’s perfect for a casual gathering or family dinner, this Low-Country Boil is a hearty and flavorful one-pot meal featuring shrimp, sausage, and vegetables.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 pound smoked sausage, sliced
– 2 medium red potatoes, peeled and halved
– 1 large onion, sliced
– 2 stalks celery, sliced
– 1 teaspoon Old Bay seasoning
– 1/4 teaspoon cayenne pepper (optional)
– Salt and pepper to taste
– 6 cups water
Instructions:
1. Fill a large pot with the water, Old Bay seasoning, and cayenne pepper (if using). Bring to a boil over high heat.
2. Add the potatoes, onion, and celery to the pot. Reduce heat to medium-low and simmer for 10-12 minutes or until vegetables are tender.
3. Add the shrimp and sausage to the pot. Continue to simmer for an additional 5-7 minutes or until the shrimp are pink and cooked through.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Baked Sweet Potato Fries with Cajun Seasoning
Elevate your snack game with this easy recipe that combines the natural sweetness of sweet potatoes with the bold flavor of Cajun seasoning. Perfect for a quick appetizer or side dish, these baked sweet potato fries are sure to please!
Ingredients:
– 2-3 large sweet potatoes
– 1 tablespoon olive oil
– 1 teaspoon Cajun seasoning
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the sweet potatoes into fry shapes, about 1/2 inch thick.
3. In a bowl, mix together olive oil and Cajun seasoning. Add salt to taste.
4. Toss the sweet potato fries with the seasoning mixture until evenly coated.
5. Line a baking sheet with parchment paper. Arrange the fries in a single layer.
6. Bake for 20-25 minutes or until crispy, flipping halfway through.
Cooking Time: 20-25 minutes
Southern-Style Cabbage and Turkey Sausage
This hearty one-pot dish is a staple of Southern cuisine, with the sweetness of caramelized cabbage pairing perfectly with the savory flavor of turkey sausage.
Ingredients:
– 1 medium head of cabbage, thinly sliced
– 2 turkey sausages (such as Andouille or Knockwurst), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup chicken broth
Instructions:
1. Heat the olive oil in a large skillet or Dutch oven over medium-high heat.
2. Add the sliced sausage and cook until browned, about 5 minutes. Remove from the pot and set aside.
3. Reduce heat to medium and add the chopped onion. Cook until translucent, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the sliced cabbage, paprika, salt, and pepper. Stir to combine.
6. Return the cooked sausage to the pot and stir to combine.
7. Pour in the chicken broth and bring to a simmer.
8. Reduce heat to low and let cook for 20-25 minutes or until the cabbage is tender.
Cooking Time: 30-35 minutes
Light Peach Cobbler with Almond Flour Crust
A refreshing twist on a classic dessert, this light peach cobbler features a delicate almond flour crust and a sweet-tart peach filling. Perfect for warm weather gatherings or cozying up on a chilly evening.
Ingredients:
– 1 cup sliced fresh peaches
– 1/4 cup granulated sugar
– 2 tablespoons honey
– 1/4 teaspoon salt
– 1/2 cup almond flour
– 1/4 cup unsalted butter, melted
– 1 large egg
– 1 tablespoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, whisk together peaches, sugar, honey, and salt.
3. In a separate bowl, combine almond flour, melted butter, egg, and vanilla extract. Mix until smooth.
4. Pour peach mixture into a 9-inch baking dish. Top with almond flour crust, spreading evenly.
5. Bake for 35-40 minutes or until crust is golden brown and filling is bubbly.
6. Serve warm, topped with whipped cream or vanilla ice cream if desired.
Cooking Time: 35-40 minutes
Herb-Roasted Chicken with Southern Spices
Experience the rich flavors of the South with this aromatic roasted chicken recipe, infused with herbs and spices that evoke a sense of warm hospitality. This dish is perfect for a family dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tsp dried thyme
– 1 tsp paprika
– 1 tsp garlic powder
– 1 tsp onion powder
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, thyme, paprika, garlic powder, onion powder, salt, and pepper.
4. Rub the mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and roast for 45-50 minutes, or until the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for 10-15 minutes before carving and serving. Garnish with chopped parsley, if desired.
Cooking Time: 45-50 minutes
Summary
Get ready to spice up your comfort food game with these 20 flavorful and healthy Southern recipes! From Blackened Cajun Salmon with Quinoa to Low-Country Boil with Shrimp and Sausage, there’s something for everyone. Enjoy collard greens with turkey bacon, slow cooker creole chicken stew, or baked okra with garlic and lemon. Try healthy shrimp and grits with whole grain, southern-style stuffed bell peppers, or grilled Cajun catfish with mango salsa. And don’t forget the sweet treats like lightened-up cornbread with honey drizzle and a classic peach cobbler made with almond flour crust. Your taste buds will thank you!
